Ayurvedic doctor shares what a proper healthy day looks like and what should NOT be done
Ayurveda! The old Indian system of health has a few ideas about how to live better. And no, it's not just about herbs and oils. A lot of it is about timing up your daily life with the body's own natural rhythm.
They've got a word for it:
Dinacharya
. It basically means 'daily routine'. Nothing too wild. Just doing things at the right time. Sounds obvious, but it's easy to forget.
Starting with the mornings. There's this window, from like 3 AM to 7:30 AM, that's supposed to be ideal for getting up and going. Apparently the first half is ruled by something called Vata, which makes it easier to wake up with a clear head.
Once the sun's up, Kapha kicks in, and that's when things feel heavier. So, getting out of bed earlier kind of gives you a head start.
What do you do after waking? Well, scrape your tongue, swish a bit of oil around your mouth (oil pulling, they call it), and drink some copper-vessel water if you have one lying around. Sounds odd, but these old tricks are supposed to help get your digestion moving.
A bit of stretching or yoga? That's next. Nothing fancy. Maybe 10–15 minutes tops. Throw in some deep breathing or sit quietly. Keeps the stress down and helps your body do its thing. Hormones stay balanced. People feel better.
Image : Canva
Breakfast? Keep it simple.
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Soaked almonds or dates are good. Even some roasted mung bean flour mixed with buttermilk (or lassi) is filling but not heavy. You want fuel, not a food coma.
Midday is when your digestion's at its strongest. Around 12 to 1 PM. So, that's when to eat your biggest meal. If you're gonna have something rich or protein-heavy, this is the time. Your body can actually handle it now.
By late afternoon, around 3 or 4 PM, you'll probably want a light snack. Nothing big. A piece of fruit or two. Just enough to stop you from crashing.
Evenings around 5 to 7 PM is the good time to move.
Whether that's a jog, the gym, or just a walk, this is when your muscles are ready to go. After that, slow things down. From 7 PM onwards, you should start switching off. Not saying you need to sit in silence, but maybe ditch the emails. Listen to music. Talk to someone. Do some candle gazing (Trataka), if that's your thing. Light dinner too. Vegetarian's best. Don't eat too late, it messes with your sleep and digestion.
Now, this part matters: 10 PM to 2 AM is when your body does the heavy lifting, repairing, restoring, regenerating.
If you're still awake scrolling Instagram, you're messing with that process. Try to be asleep by 10. Keep the room dark. Skip the screens. Let your brain and body rest properly.
In the end, it's not about being perfect. Ayurveda just gives you a bit of a roadmap. Not a rulebook. Even if you follow a few of these suggestions, wake up earlier, eat when your digestion's strong, sleep on time, you'll likely feel better.
(By Dr Somit Kumar, M.D (Ayu), PhD, Chief Scientific Officer & Director of Research, AVP Research Foundation)
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